Work Out #2 - Chest and Shoulders

Chest and Shoulders

Put on my heart rate monitor and did some dancing around for 5 full minutes to warm up. Ready, set, go...

First Set of Moves:

Push Up with T Stand Perform a push up, and when you come up, rotate your body to the right and lift your right arm straight up over your shoulder so that your body forms a T. Bring your right hand back to the floor. Do another push up, and repeat to the left.

• Take it slow... these can get sloppy if you move too fast.
  
• If you are familiar with Yoga/Pilates, this is a T position with a push up


• Do as many as you can each round.

Standing Chest Press Stand with your feet more than hip width apart and bend your knees. Lift dumbbells until your upper arm is parallel to the floor in an L shape and slowly press the weights in front of your face with your elbows almost touching then return.

• Keep your upper arms parallel to the floor as you flap your wings.
• Pause each time you press in and squeeze your chest tight.
• Nice and slow

Plank Get into a push up position, but lower yourself to your elbows with your hands below your face. Your body should form a straight line. Tighten your abs and hold the position for as long as you can.

• If you need a slight break, just drop one knee to the ground.
  
• It seems easy at first, so concentrate on keeping that back straight and those abs tight.

Do each of those moves 3 times each without stopping. If you can, increase the weight each time. You are halfway done...

Second Set of Moves:

Chest Fly on the Ball (or bench) Lay with your back on the ball and feet on the floor. Hold the dumbbells at arm's length, palms facing each other then lower the weights out to each side while keeping your arms straight. Then slowly return to starting position.

• For more of a challenge on the ball, close the gap between your feet

Wood Chopper Hold one dumbbell with both hands and stand with your feet shoulder-width apart. Let the dumbbell hand naturally in front of your thighs. Squat down until your knees are bent at 90 degrees. Keeping your elbows slightly bent, press up to standing position, swinging the dumbbell up overhead. Return to squat position.

• Chop Chop!


• It should be one fluid motion


• Don't swing fast, but rather nice and easy

Rising Sun with Shoulder Roll Stand with your feet shoulder-width apart and dumbbells in held in front of your thighs. Bend your knees slightly. Bend your upper body forward with your back straight until your torso is parallel to the floor and the weights are hanging down in front of you. Rise back up and once you come all the way up, roll your shoulders back.

• Keep your back straight


• It is a good balance to work your back along with your abs.

3 times in a row, 3 times each... and you are done!!!!!

For my Cardio, I planned on walking on the treadmill at an incline, but my daughter was asleep on the bed and I wasn't about to disturb her. So I did 35 minutes on our Elliptical and later pulled the girls around the block in a wagon.

Tomorrow I plan to work my Back and Abs... and hopefully run again since my legs feel a bit tight. The best thing to do with sore muscles is to return blood flow to them by doing some light exercises.

Each week I tend to work the same muscle groups together, but I am constantly changing the moves. I get bored fast... so I try to keep it interesting for me and you!